Comparing Nutrients in 7 ounces Cranberry Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cranberry Beans	Brazilnuts	Recommended Dietary Allowance
Energy	23% 665kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	100% 32g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	129% 49g	39% 15g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	300% 1199μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	25.2% 252mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	124% 9.92mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 738mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	77.7% 2643mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.66% 24.6g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry Beans versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry Beans vs Brazilnuts:

• 7 ounces of Cranberry Beans have 1.2 times more Vitamin B1, 6.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 27.5 times more Vitamin B9 than Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Cranberry Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cranberry Beans vs Brazilnuts:

• 7 ounces of Cranberry Beans have 2.1 times more Iron and 2 times more Potassium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 150.9 times more Selenium than Raw Cranberry Beans.
• Both Cranberry Beans and Brazilnuts contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry Beans have 6.7 times more Omega 3, 5.1 times more Carbohydrate, 3.3 times more Fiber and 1.6 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2 times more Energy, 54.6 times more Fat, 51.1 times more Saturated Fat and 84.9 times more Omega 6 than Raw Cranberry Beans.
• 7 ounces of Cranberry Beans provide inadequate amounts of Omega 6